Barbell and Gymnastics

Today I hit 2 PR's!  Whoa, it has been a while.

106kg Clean and Jerk

12 consecutive muscle ups.

My second Oly Meet.

WCCF

Snatch
66-70(old PR)-75(PR)

Clean and Jerk
98(old PR)-100(New PR)-103(New PR)

power cleans

3 x 5 Power Cleans

(80kg, 90kg, 95kg)

oly lifting

PR clean and jerk (98kg)

power clean.
I suck at getting out of the hole from a clean.

Training Compilation 2010

CrossFit Games Sectional 11.3 (4.10.11)

CrossFit Sectional Workout 11.3

5 min (as many rounds as possible)
165# clean and jerk

16 rounds

1.3

Clean and jerk
3 x 3 @ 120#

Snatch Pull
3 x 3 @ 120#

Overhead Squat
3 x 3 @ 95#

Front Squat
2 x 3 @ 145#

Max Strict Chin/Pull/Pull up with 35#, 26#, bw
(13, 7, 13)

Dips
(20, 20, 15, 5)

Snatch-Clean-Jerk-Gymnastics

1.2

foam roll
5 min kb and jump rope warm up

Muscle Snatch
1-1-1 @ 95#

Snatch
60% x 2 x 5 @ 75#

Clean
60% x 2 x 5 @ 115#

Jerk
60% x 2 x 5 @ 100#

Gymnastics
L sit
Back Lever on Rings
Back Lever on Bar
Front Lever on Bar

Kettlebell Long Cycle

I decided I need to couple some more kettlebell work into my training. Balancing heavy barbell wotk with lighter unilateral movements will hopefuly correct some bodily imbalance issues that have developed from doing mostly bilateral movements. There is something that is often off in my hips or back. My assumptions. I am recruiting improper muscles. I have a limb length difference. That's it. One or a compination of those is causing some problems.

Today I planned on going a 10 min clean and jerk kettlebell test...I decided just to go longer. I did 10 minutes on my right hand then 10 minutes on my left. I did set the bell down for less than 5 seconds at a time. But I was pretty consistent with the movements themselves.

35# Clean and jerk/press
107
114

Total : 221

~40 ring push ups

Mobolity work with jump stretch band (upper and lower body)

The simple program for strength gains?

So I read this article from T-nation by Dan John. I can't find it now, but this is just what it is:

deadlift 2 x 5
shoulder press 2 x 5
biceps curl 2 x 5 (yes curls. Dan John recommended it!)
snatch 1 x 20-50
abs (i have been doing ab wheel)

I think he borrowed elements of Pavels programming for this one. It is a 40 day program done everyday. The 'science' behind it, is basic. Just do it everyday without groaning and grunting and let your strength develop naturally.

The first two weeks were pretty light, now finishing my third. I like it. It is pretty simple and easy to follow.

Week 1:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
5-5-5-3-3-3 Floor Press (135-210#)
For time:
row 1000 then,
5 rounds of:
40# DB Complex
DL
Hang Power Clean
Thrusters
Row 1000

Week 2:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
3-3-3-1-1-1 Floor Press (185-215#)
For time:
20 double unders, 18. 16, etc. descending ladder
1 burpee, 2, 3, 4 etc. ascending ladder

Week 3:
185 # thick hex bar deadlift
90# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
255# DL One on the min for ten min

For time:
15 DL (155#)
Row 300m
15 DL
Row 300m
15 DL
4:24

14

"DT" @ Dominik's

135# @ 15:31

I need to work on my receiving at the power position. I tend to not stick my butt back as far as I should.

15' rope climb (1) - no legs

3

Grace

5:40

20 seconds slower than my PR.

My cleans were strong, jerks felt a little wobbly.

There are mirrors in the gym I workout at now. I noticed my right heel lift up on the jerk dip. I also noticed this in some old videos I reviewed recently. On another occasion, with Dominik and Amanda my right heel also came up during the dip phase of the jerk.

Are weight lifting shoes to answer to the problem? More flexible ankles?

13

Power clean off block below knee
5 @ 40kg
5 @ 60kg
5 @ 80kg
5 @ 80kg
5 @ 80kg

OHS/Front squat/back squat (giant set) 10/10/10

3 rounds @ 40kg

1

Rack cleans (set above the knees)
6 @ 50kg
5 @ 70 kg
5 @ 70 kg

Back squat
10 @ 60kg
10 @ 60kg
10 @ 80kg

cookie
30s on 30s off (3 rounds)
dips
jump squats

20-30 dips
15-25 jump squats

C and J

Clean and Jerk
3-3-3-3-3-3-3
95-135-185-185-185-185-185

3 rounds
25 knees to elbows
15 OH squats @ 95#

20 min AMRAP
4 squat cleans (155#)
6 pull-ups (thick bar)
8 burpees

8 rounds.

The emphasis was on heavy squat cleans, but just threw in the pull-ups and burpees for the met con aspect. Trying to prepare myself for doing 'johnson' again.

double wod

AM
8 rounds for time of:
2 pull-ups (thick bar)
6 MB Cleans (20#)
8 alternating OH MB lunges(20#)

9:25 (with a 15# weight vest)

PM
5 sets of 10 single arm thick DB presses (L and R)

The Cheif

5 rounds
3 min on/1 min off

3 power cleans @135#
6 push ups
9 squats

total rounds: 20 (I think I counted wrong on one. (6, 5, 5, 4, 5) I don't think I would have slipped that much! I am not certain, so I can't count it.

Me wod and Grace

With a continuously running clock:
4 rounds of 4 minute stations with 1 minute rest:

pull-ups
65# Hex DL
20# wallball
jump rope (jump rope was not scored)

Round 1: 81
Round 2: 70
Round 3: 63
Round 4: 56


Grace @ 135#

6:00